Bananas, popularly known for being rich in potassium, are also a great source of magnesium, says Rifkin. “Together, the potassium and magnesium in bananas act as muscle relaxers” she says.
The takeaway: Bananas might help with cramp by replenishing electrolyte levels, however the scientific evidence for this is lacking. Even if they don't help with cramps, bananas contribute to a healthy diet along with other fruits and vegetables.
Bananas: A Time-Tested Treatment
You probably know that bananas are a good source of potassium. But they'll also give you magnesium and calcium. That's three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief.
In traditional medicine, chamomile is known to be a muscle relaxant; therefore, it may be helpful in reducing muscle soreness.
Many people who experience muscle cramps or stiffness take dietary supplements like magnesium, CBD, and menthol for relief.
Bananas. The only fruit on this list, bananas contain an amino acid called tryptophan. Your body uses tryptophan to produce 5-HTP, the compound that makes serotonin and melatonin, two mood and sleep-regulating neurotransmitters.
These include eating cherries, blueberries, and curcumin, which have anti-inflammatory properties. Magnesium may also help with muscle contractions. There are many possible causes of muscle tightness, pain, and reduced range of motion, including: exercise, especially unfamiliar exercise.
Bananas are rich in the mineral potassium. Potassium helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells. Potassium also helps muscles to contract and nerve cells to respond.
“Over-the-counter medicines like NSAIDs and naproxen can still provide muscle-relaxing effects, such as relief from muscle tension pain,” says Dr. Edwards. “They're often the first line of defense when treating acute muscle pain.”
Ginger, or Zingiber officinale, is a root that shows promise as a natural pain reliever. A 2017 study found that ginger powder was as effective as ibuprofen in controlling postoperative pain.
Magnesium. Magnesium plays a major role in muscle function and relaxation. Low levels of this vitamin make you prone to muscle cramps, stiffness, and spasms. This essential mineral helps your muscles absorb glucose, increasing your blood sugar availability for muscle use and repair.
This is because bananas contain tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.
Another study revealed that vitamin K3 relieved muscle cramps by effectuating the voltage-dependent calcium channels to release the calcium stored in the cells, thus reducing the frequency of muscular contractions (16).
They are rich in protein, fiber, and potassium – which replenishes your consumed energy after workouts or the daily grind at work. Bananas also contain glycogen which is known to help rebuilt damaged muscles.
Apply heat to the affected area
“More blood flow means more oxygen and more nutrients which helps trigger the healing response. If you have a constricted area, as we bring more blood flow to the area, those muscles will relax, too.”
High-sodium sports drinks are specifically formulated with various salts to help prevent cramping. It is important to note that when high levels of plain water are consumed alone, blood sodium levels can dip too low, and a dangerous situation known as hyponatremia can occur.
Could a late night banana harm your sleep? Bananas are rich in carbohydrates. And researchers have suggested that eating carbohydrate-rich foods in the evening reduces the release of melatonin. Some scientists also think that blood sugar spikes may interfere with sleep.
However, recent studies suggest that bananas can also help reduce stress and anxiety. One reason could be their high potassium content. Potassium is essential for the functioning of your nerves, muscles, and heart. Research has shown that a low potassium intake is associated with higher anxiety and depression.
Sitting too long can make your muscles and joints stiff, so when you try to walk afterward, they may take time to “wake up” and work properly.
Use safe and effective pain management methods
In addition to routine aerobic exercise, try gentle stretching, yoga or a muscle massage. Muscular pain responds well to heat, whereas joint pain responds better to ice.
Calcium: We think of calcium in terms of building strong bones, but it also helps muscles to relax and move. A deficiency in calcium can result in a painful tightening of the muscles.